The Fuse (Southview HS)
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Date/Time
Date(s) - 07/30/2022
6:30 am - 7:15 am
The Q:
Mayor
Location
Southview High School
Categories
Where it all started! Typical routine: warm-up with Merkins, stretching, side-straddle-hops, etc. Then proceed to the track and/or field for running mixed with strength training. Finish off with the C.O.P (circle of pain) for merkins, planks, ab work, supermans, etc.
SATURDAYS always followed up with 2nd F (fellowship) at local restaurant (changes periodically, they will announce location typically in the COT after the beatdown). Great opportunity to get to know members of F3 Toledo and refuel from the workout.
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07/30/2022 – Lucky Sevens:
Date: 07/30/2022
Time: 6:30 – 7:15 AM
Location: The Fuse – Southview High School
Q: Bourbon
PAX: 11 PAX – Ollie, Mulcahy, Floppy, TuPac, Mayor, Kasem, Warren G, Ticket, Gretel, Nails, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Warmup:
• Warmup with Motivators.
Beatdown:
• Cones are placed at the 25-yard, 50-yard, and 25-yard lines
• PAX sprint to first cone and perform 7 reps of the exercise
• PAX sprint to second cone and perform 7 reps of the exercise
• PAX sprint to third cone and perform 7 reps of the exercise
• PAX sprint to end line and Side Straddle Hop OR pick up the six until all PAX are finished
• PAX sprint back to start line and Side Straddle Hop until all PAX are finished (10-count if needed)
• Repeato with new exercise
• Exercises:
o Lt. Dans
o Merkins
o Burpees
o Captain Thor’s (big boy sit-up followed by a 4-count American hammer)
o Jump Squats
o Plank Jack Shoulder Taps
o Flutter Kicks (4-count)
o Bonnie Blairs
o Absolutions
• We had a little extra time, so we did another round of Lt. Dans. Then finished with Motivators from a 7-count.
Count-O-Rama and Name-O-Rama
Learn about the 6: Kasem.
Announcements.
COT / Prayers and Intentions.